yogaworks teacher training - monmouth beach, nj

One pillar of Kriya Yoga is Svadhyaya, self-study. Establishing a home practice is essential for every practitioner. It is an opportunity to explore each asana through the lens of curiosity, exploration and ahimsa, which can lead to a deeper understanding of your practice and yoga as a holistic approach to living. Give yourself time to explore the asanas in a space created in ease, compassion and non-judgment.

Your H(OM)e Practice Session #8

Meditation: Lokah Samastah Sukhino Bhavantu Chant

Part of a longer mantra this is a dedication to all creations/beings for peace, happiness and free of suffering. This is also under your "Chants" in manual. "May all beings everywhere be happy and free, and may the thoughts, words, and actions of my own life contribute in some way to that happiness and to that freedom for all." Above is a link to a YouTube video/audio of a beautiful version of this chant by Miten and Deva Premal.

lokah: location, realm, all universes existing now
samastah: all beings sharing that same location
sukhino: centered in happiness and joy, free from suffering
bhav: the divine mood or state of unified existence
antu: may it be so, it must be so (antu used as an ending here transforms this mantra into a powerful pledge)

Self-care and love is important. In the new year, it is vital to keep yourself in mind not to change or fix but to care for and nurture! Give yourself at least a minute before you start to move so that you can turn inward and listen for what your body is asking of you. I have organized it a bit differently. What poses come to mind?

Consider the following:
Seated pose - set your intention
Target warm-up seated pose: forward fold and side body stretch
Spinal warm-up
Surya Namaskar variations
External rotation standing
Neutral rotation standing
Standing Twisting
Hip flexor stretch
Hamstring strengthener
Shoulder opener
Shoulder strengthener
Spinal extension
Inversion
Forward bend (standing and seated)
Seated and Supine Twist
Support savasana

Your H(OM)e Practice #7

Self-care and love is important. In the holiday season it is vital to keep yourself in mind. With that in mind create your own sequence from list below. Give yourself at least a minute before you start to move so that you can turn inward and listen for what your body is asking of you. I have organized it a bit differently. What poses come to mind?

Consider the following:
Seated pose - set your intention
Target warm-up seated pose: forward fold and side body stretch
Spinal warm-up
Surya Namaskar variations
External rotation standing
Neutral rotation standing
Hip flexor stretch
Hamstring strengthener
Shoulder opener
Shoulder strengthener
Spinal extension
Backbend with arms in extension
Backbend with arms in flexion
Inversion
Forward bend
Twist
Support savasana

Yoga Revealed Podcast: Maty Ezraty

Your H(OM)e Practice #6

For this practice session try not to be intimidated by the number of poses. Not all poses will be needed for an effective sequence. In fact, notice how there are many opportunities in this list of poses. Perhaps consider creating a couple of mini-sequences with a different peak in mind. Since twists can be considered "bookends" to backbends ask yourself, "how can I explore the prep poses to find an even arc?" Remember for both categories: twists and backbends we want to initiate the movement at/from/to the thoracic spine. So for a mini-sequence focusing on twists what can you utilize to encourage more extension through the thoracic spine. Happy exploring!

Supta Savasana
Supta Padagustasana 3
Gomukasana Arms
Paschimo Namaskar (Reverse Prayer)
Anjenasana
Low Lunge w/twist (back knee on floor)
High Lunge (back leg straight w/hands on floor)
Virabhadrasana 1 transition to Virabhadrasana 2
Urdhva Mukha Svanasana
Setu Bandha Sarvangasana
Salabhasana variations - arms: in flexion and extension w/strap
Utthita Parsvakonasana
Utthita Trikonasana
Parvritta Trikonasana
Marichyasana 0 & 3
Halasana
Salamba Sarvangasana (with props) OR Setu Bandha Sarvangasana
Sirsasana 1 Or Dolphin
Paschimottanasana
Ardha Matseyandrasana
Supta Savasana

Your H(OM)e Practice Session #5

Here is the H(OM)e practice for our time in between our sessions. Organize the poses for smooth transitions and an effective sequence (honoring ahimsa and satya when you are developing a sequence). Pick a peak pose based on the below, add other asanas that can be used for prep poses for your peak. Experiment "open" twists versus "closed" twists in the * poses and exploring the easeful-ness of the breath when in the twists. Also ask yourself, "what do you gain, what do you lose" when using your external levers versus internal levers and props.

Surya Namaskar A-B (modified as needed)
Gomukasana Arms
Parvritta Parsvakonasana - modified lunge with twist *
Parvritta Trikonasana - block on the INSIDE of front foot & block on the OUTSIDE of the front foot
Prasarita Padottanasan A
Supta Padagustasana 1 & 3 - with strap
Virabhadrasana 1
Utthita Trikonasana
Anjenasana
Marichyasana 0 & 3 *
Paschimottanasana
Salamba Sarvangasana (with props) OR Setu Bandha Sarvangasana
Sirsasana 1 Or Dolphin
Dandasana
Supta Savasana
Supta Baddha Konasana

Your H(OM)e Practice #4

Mantras as discussed in the Yoga Sutras is a "sound formula used for meditation." A mantra can be a sacred word or phrase of great significance and power. Sri Swami Sivananda calls a mantra "divinity encased within a sound-structure." This month our home practice will focus on one mantra that is a powerful tool representing the light found within the power of the sun and in the universality divinity of the individual. This mantra dates back to the Vedic Period and found in the Brihadaranyaka Upanishads text. This vedic mantra is chanted to guide us on the path of enlightenment. It is used before meditation, yoga practice, or any spiritual undertaking. It is best used in the morning, shortly after awakening.

This month our home practice will focus on one mantra that is a powerful tool representing the light found within the power of the sun and in the universality divinity of the individual. This mantra dates back to the Vedic Period and found in the Brihadaranyaka Upanishads text. This vedic mantra is chanted to guide us on the path of enlightenment. It is used before meditation, yoga practice, or any spiritual undertaking. It is best used in the morning, shortly after awakening.

Sanskrit

Asato ma sad gamaya
Tamaso ma jyotir gamaya
Mrtyorma amritam gamaya
Om Shanti Shanti Shanti

Sanskrit Phonetic pronunciation

Asah-tow-mah sad gah-mah-yah
Tah-mah-so mah jyo-teer gah-mah-yah
Mrit-your-mah amrit-ahm gah-mah-yah
God Peace, Peace, Peace

Link to iTunes store here.

If that is a mouthful... consider repeating OM to yourself 5x's before you start to move.

Asana practice

Surya Namaskar A-B (modified as needed)
Gomukasana Arms
Prasarita Padottanasan A
Supta Savasana
Supta Baddha Konasana
Supta Padagustasana 1 & 3 - with strap
Virabhadrasana 1 (and Transition from Virabhadrasana 1 to Virabhadrasana 2)
Utthita Trikonasana
Utthita Parsvakonasana
Urdhva Prasarita Padasana
Anjenasana
Adho Mukha Vrksasana
Gentle Spinal Twist (Modified Jathara Parivartanasana)
Paschimottanasana
Salamba Sarvangasana (with props)
OR Setu Bandha Sarvangasana
Dolphin
Dandasana

Your H(OM)e Practice #3

Seated posture - virasana OR sukhasana - to start
Parsvottanasana
Surya Namaskar A
Virabhadrasana 2
Anjaneyasana
Bhujangasana
Utthita Parsvakonasana
Virabhadrasana 1
Ardha chatarunga dandasana
Chatarunga dandasana
Bidalasana (Cat/Cow)
Prasarita Padottanasana
Virabhadrasana 3 - Prep @ Wall
Urdhva Mukha Svanasana
Savasana

Use any modification to best suit your needs. Organize the poses to create a "mini-sequence" based on the YogaWorks Sequence outline. Organizing the standing poses from external to neutrals (within each category from "simple" to "complex" OR bent leg to straight leg).

Your H(OM)e Practice #2

Even if its for 10 minutes giving yourself time on your mat will help you, its a learning tool for the work we are doing together! When you get on your mat, talk yourself through the poses as you do them. Try them different ways, with props and without. Ask yourself... "what do you gain, what do you lose?" The poses are in no particular order so as you play think of how one pose can set up or build on the next pose. How could you order them for safety, intelligence and simple --> complex or "like with like"? Experiment, explore and have fun!

Use any variation to best suit your needs.

Pranayama: Ujjayi

Also known a Victorious Breath or Ocean Breath this breath control technique is designed to warm the body up. This practice can happen as a "warm up" to a physical asana practice or even in times of a minor cold. Allow yourself time to notice any effect this technique has on your body.

Your H(OM)e Practice #1

These poses are not ordered in any particular sequence so feel free to explore and organize the poses... asking yourself "how" and "why" and "where" they should be experienced. Think with peak in mind: 1. component parts --> prep poses 2. easy (simple) to hard (complex) or 3. like with like (what do they have in common). *Start to think about how to sequence these poses from simple to complex (easy to hard). How can each pose inform the body about the next pose?

Bhujangasana
Trikoasana
Anjaneyasana
Utthita Parsvakonasana
Utkatanasana
Ardha Chatarunga Dandasana
Bidalasana (Cat/Cow)
Vira 2
Surya Namaskara A
Setu Bandha Sarvangasana

2017 YogaWorks TT-Monmouth Beach